MISTAKE #1: NOT STRESSING ALL THREE HEADS
As the name suggests, your triceps have three heads: long (upper inside), medial (lower inside) and lateral (outside). The heads always work together, so it’s impossible to isolate one from the others. However, the angle of your arms changes the emphasis, stressing the heads differently. Too many bodybuilders are unaware of how various exercises hit their tri’s, and thus they typically overemphasize their lateral heads and underemphasize the long and medial heads.
- When your arms are straight by your sides with an overhand or a parallel grip (palms facing each other, also known as a neutral grip), the lateral heads are worked most, as during conventional pushdowns.
- When your arms are straight by your sides with an underhand grip, the medial heads are hit most. Regardless of hand position, the medial heads also assist more on all triceps lifts as the arms reach full extension. To give your medial heads their due, consider adding reverse-grip pushdowns to your routine, and always squeeze out full contractions on triceps exercises.
- When your elbows are moved in front of your body or overhead, the long heads are targeted. Overhead extensions are best for “going long,” so always include some form of overhead tri extension in your routine.
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